Yogic bicycle

The yogic bicycle is a core strengthening pose which also increases flexibility of the spine. This pose can be used with kapalabathi breathing technique, a type of yogic breathing in which the exhales are forced out and shortened.
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1. Start by lying down on your back. Bend your knees and bring them up towards your chest.
2. Bring your hands behind your head, bending your elbows, interlacing the fingers.
3. Bring your right elbow towards the left knee and the left knee to your right elbow, whilst extending the right leg.
4. Continue with the same movement changing the sides.

Physical benefits:
Tones the abdomen
Stretches the legs
Tones the legs
Improves flexibility of the spine
 
Mental benefits:
Energising
Releases fatigues
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Any back or spinal injury